222: Ayurvedic approach to pregnancy

October on the podcast our theme is pre/postpartum health. This is an area I focus on as a trainer and Ayurvedic wellness counselor. I know for my pregnancy with my son whose 3.5 years old wasn't planned as 50% of all pregnancies are. I know I've finally moved into the possibility of having another child and will be following all of the tips I share on today's podcast over the next few months to better prepare my body for pregnancy and postpartum healing period.

I have numerous guests on this month ranging from fitness professional, Ayurvedic postpartum doula, RN/doula, and a dietician. A little something for everyone ranging from preconception through postpartum time.

Month 1

Diet

• Sattvic, sweet, cool, water foods
• Plant based diet
• Organic
• Drink plain, whole, organic milk warm & spiced
• Take ghee with milk boiled with herbs- salparni, palasha

Lifestyle

• Daily exercise including- stretching, gentle aerobic exercise
• Strength training several times a week
• Stress reducing practices

Workouts

• Resume workouts as normal- intensity can stay higher

Mindset

• Pregnancy is a time of heightened intuition

• Take time to do the following
• Take quiet time every day and set an intention to receive the information you need
• Listen to the cues in your body, especially your stomach/gut & heart
• Open your mind to the information that comes whatever it may be

Sweet Dreams Mama

• Warm-spiced milk- warm 1 cup of milk of your choice add a pinch of cardamom and turmeric and drizzle in honey or maple syrup
• Sandalwood essential oil- Place this essential oil in a diffuser or a drop on your palms or rub onto pillow case
• Warm sesame oil- massage onto your soles of feet to promote sound sleep. You may want to put socks on to prevent oil stains or slipping.
• Herbal pillows- Place a satchel of lavender flowers under pillow or have a bouquet of fresh lavenders by the beside can also use Blue Moon Essential Oil-Lavender
• Keep a dream journal- notice if any themes come up such as active, intensity, problem solving, teaching, or romance, desires, attachment. Let Andrea know and they are all associated with a dosha and we can find different ways to balance that dosha,

Breath-work

• Sit in meditation and make your exhale longer than your inhale

Month 2- (5-8 weeks)

Baby Info

• Taste buds form, smell receptors form, touch receptors develop, heartbeat begins

Diet

• Progesterone supporting foods- walnuts, pumpkin seeds, bananas, cruciferous vegetables, potatoes, pumpkin beans, chickpeas, lean meat, shellfish
• Foods supporting dhatu formation

• Rasa: Milk with sweet herbs
• Rakta: Foods rich in folate, iron, B12
• Mamsa: protein rich foods

Lifestyle

• Daily activity & exercise

• Morning & afternoon stretching
• Daily walking

• Balancing activity with rest - 4:1 ratio rest to activity

Workouts

• Resume workouts as normal- intensity can stay higher

2nd Month Pregnancy Exercises

Part 1

• Write down all of your fears and anxieties in your mind right now.

Part 2

• After you write down all of your fears either rip up the paper, or burn the paper.

• Shitali pranayama- Curl your tongue and breathe out through your tongue as a cooling breath.
• Listen to meditation that Andrea recorded

 

Month 3- (9-13 weeks)

Baby Info

• Sense organs are well on their way to formation
• Placenta takes over hormone formation
• Fetus protected in amniotic sac
• Desires of fetus may be seen as cravings of the mother

Diet

• Diet continues as listed in month 2 for dhatu formation
• Mineral rich/alkaline diet will support mother & child’s bones

Lifestyle

• Follow healthy eating guidelines use herbs and spices to aid digestion
• Follow liver supporting protocols
• Maintain daily exercise
• Begin pelvic floor exercises
• For mind- spend time in nature

Workouts

• Continue with regular exercise program

Mindfulness practices

• Inhale through your nose exhale out your mouth -12 deep breaths

End of 1st Trimester